warm up
3 rounds
1 minute squat arm rotation
1 minute walk outs
1 minute burpees
https://m.youtube.com/watch?v=YZzdKJl8MsQ&t=13s
3 minuten challenge
1 minute hollow hold
1 minute arch prisoner
1 minute plank
https://m.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g&index=2&t=13s
wod
amrap 14 minuten
10 bizeps curl re.
10 bizeps curl li.
30 backsquats (with weight)
